Keifer Posted November 14, 2023 Author Report Share Posted November 14, 2023 30 min walk Really slowing down on reps, slow and controlled. Getting a good stretch at the bottom of each rep! Light stretching 20 kg KB Clean and Press 2x6 20 kg KB Squats 2x6 20 kg KB Rows 2x6 Close Hand Push Ups 2x17,8 Lateral squats 2x8 (L&R) - 10 lb KB Ab Wheel 2x8 Dips 2x5 Ring Pull Ups 2x2 Calf Raises 2x25,15 Heavy stretching Quote Link to comment
Keifer Posted November 18, 2023 Author Report Share Posted November 18, 2023 30 min walk Light stretching 20 kg KB Clean and Press 2x6 20 kg KB Squats 2x6 20 kg KB Rows 2x6 Close Hand Push Ups 2x15,10 Lateral squats 2x9 (L&R) - 15 lb KB Ab Wheel 2x10 Dips 2x5,3 Ring Pull Ups 2x2 (dead hang and slow controlled) Calf Raises 2x25 Heavy stretching Quote Link to comment
Keifer Posted November 27, 2023 Author Report Share Posted November 27, 2023 Light stretching 20 kg KB Clean and Press 2x6 20 kg KB Squats 2x6 20 kg KB Rows 2x6 Close Hand Push Ups 2x15,7 Lateral squats 2x9 (L&R) - 15 lb KB Ab Wheel 2x10 Dips 2x3 Ring Pull Ups 2x2 (dead hang and slow controlled) Calf Raises 2x25 Heavy stretching Quote Link to comment
Keifer Posted November 30, 2023 Author Report Share Posted November 30, 2023 Light stretching 20 kg KB Clean and Press 2x7 20 kg KB Squats 2x7 20 kg KB Rows 2x7 Close Hand Push Ups 2x10 (shoulders and wrist are feeling rough) Energy is pretty low. Taking it easy tonight! Live to fight another day! ? Heavy stretching Quote Link to comment
Keifer Posted December 5, 2023 Author Report Share Posted December 5, 2023 Light stretching 24 kg KB Clean and Press 2x3 24 kg KB Squats 2x3 24 kg KB Rows 2x3 Ring Pull Ups 2x3 Close Hand Push Ups 2x10 Lateral squats 2x6 (L&R) - 35 lb KB Ab Wheel 2x10 Dips 2x5 Calf Raises 2x25 Heavy stretching Quote Link to comment
Keifer Posted December 7, 2023 Author Report Share Posted December 7, 2023 Light stretching 24 kg KB Clean and Press 2x3 24 kg KB Squats 2x3 24 kg KB Rows 2x3 Close Hand Push Ups 2x10 Heavy stretching I am pretty sore. Hopefully catch up on some of it this weekend. Quote Link to comment
Keifer Posted December 10, 2023 Author Report Share Posted December 10, 2023 20 min walk 20 min jog 20 min walk Quote Link to comment
Keifer Posted December 12, 2023 Author Report Share Posted December 12, 2023 Light stretching 24 kg KB Clean and Press 2x5 24 kg KB Squats 2x5 24 kg KB Rows 2x5 Ring Pull Ups 2x3,2 Close Hand Push Ups 2x20,10 Ab Wheel 2x12,10 Dips 2x5,3 Heavy stretching Quote Link to comment
Keifer Posted December 14, 2023 Author Report Share Posted December 14, 2023 Light stretching 24 kg KB Clean and Press 2x5 24 kg KB Squats 2x5 24 kg KB Rows 2x5 Heavy stretching Quote Link to comment
Keifer Posted December 17, 2023 Author Report Share Posted December 17, 2023 20 min walk 20 min jog 20 min walk Quote Link to comment
Keifer Posted December 19, 2023 Author Report Share Posted December 19, 2023 Light stretching 24 kg KB Clean and Press 2x5 24 kg KB Squats 2x5 24 kg KB Rows 2x5 Ring Pull Ups 2x3 Close Hand Push Ups 2x20,10 Ab Wheel 2x12,10 Dips 2x3 Calf Raises 2x5. (35 lb KB side of the working calf) Heavy stretching Quote Link to comment
Keifer Posted December 22, 2023 Author Report Share Posted December 22, 2023 Light stretching 24 kg KB Clean and Press 2x5 24 kg KB Squats 2x5 24 kg KB Rows 2x5 24 kg KB Floor Presses 2x5 Heavy stretching Quote Link to comment
Keifer Posted December 26, 2023 Author Report Share Posted December 26, 2023 30 min walk Light stretching 24 kg KB Clean and Press 2x6 24 kg KB Squats 2x6 24 kg KB Rows 2x6 Ring Pull Ups 2x3 Close Hand Push Ups 2x20,12 Ab Wheel 2x12 Dips 2x3 Calf Raises 2x5 (35 lb KB side of the working calf) Heavy stretching Quote Link to comment
Keifer Posted December 29, 2023 Author Report Share Posted December 29, 2023 12/27 20 min walk 23 min jog 20 min walk Quote Link to comment
Keifer Posted December 29, 2023 Author Report Share Posted December 29, 2023 Light stretching 24 kg KB Clean and Press 2x6 24 kg KB Squats 2x6 24 kg KB Rows 2x6 24 kg KB Floor Presses 2x10 Heavy stretching Quote Link to comment
Keifer Posted December 31, 2023 Author Report Share Posted December 31, 2023 20 min walk 26 min jog 30 min walk Quote Link to comment
Keifer Posted January 2 Author Report Share Posted January 2 30 min walk Light stretching 24 kg KB Clean and Press 2x7 24 kg KB Squats 2x7 24 kg KB Rows 2x7 Ring Pull Ups 2x3 Close Hand Push Ups 3x10 (Tired so broke them up) Ab Wheel 2x12 Dips 2x3 Calf Raises 2x6 (35 lb KB side of the working calf) Heavy stretching Quote Link to comment
Keifer Posted January 4 Author Report Share Posted January 4 15 min walk 20 min jog 15 min walk Quote Link to comment
Keifer Posted January 5 Author Report Share Posted January 5 Light stretching 24 kg KB Clean and Press 2x7 24 kg KB Squats 2x7 24 kg KB Rows 2x7 24 kg KB Floor Presses 2x10 Heavy stretching 1 Quote Link to comment
Keifer Posted January 16 Author Report Share Posted January 16 Had to take a week off had to take my old man colonoscopy have some stuff done in there. Now time to get back to it. Light stretching 24 kg DB KB Clean and Press 2x7 24 kg DB KB Squats 2x7 24 kg DB KB Roman Deadlifts 2x7 24 kg DB KB Rows 2x7 24 kg DB KB Floor Press 2x15,10 Heavy stretching 1 Quote Link to comment
Keifer Posted January 19 Author Report Share Posted January 19 Light stretching 24 kg DB KB Clean and Press 2x8 24 kg DB KB Squats 2x8 24 kg DB KB Roman Deadlifts 2x8 24 kg DB KB Rows 2x8 24 kg DB KB Floor Press 2x15,10 Heavy stretching 1 Quote Link to comment
Keifer Posted January 26 Author Report Share Posted January 26 1/21 25 min walk 30 min jog 15 min walk Quote Link to comment
Keifer Posted January 30 Author Report Share Posted January 30 Light stretching 24 kg DB KB Clean and Press 2x8 24 kg DB KB Squats 2x8 24 kg DB KB Roman Deadlifts 2x8 24 kg DB KB Rows 2x8 24 kg DB KB Floor Press 2x20,10 Heavy stretching Quote Link to comment
Keifer Posted February 5 Author Report Share Posted February 5 45 min walk Light stretching Raised the wait, so made sure I did slow and controlled. 28 kg DB KB Clean and Press 2x3 28 kg DB KB Squats 2x3 28 kg DB KB Roman Deadlifts 2x3 28 kg DB KB Rows 2x3 28 kg DB KB Floor Press 2x10 AB Wheel 2x12 35 lb Single Cafe Raise 2x5 Heavy stretching Quote Link to comment
Keifer Posted February 7 Author Report Share Posted February 7 25 min walk 30 min jog 20 min walk Quote Link to comment
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